CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

Run Warmup

200 Meter Run

30-20-10 Seconds

Single Unders

Active Samson Click Here

AbMat Sit-ups

1-Mile Run (Time)

Max Effort 1-Mile Run

Hip Hop (Time)

For Time:

1 Mile Run

Directly Into….

Annie

50-40-30-20-10

Double Unders

AbMat Sit-ups
GENERAL

• “Hip Hop” is a combination of a 1 mile run and the CrossFit benchmark workout “Annie”

• Looking for a run distance and variations in “Hip Hop” that allows athletes to complete the work in under 20 minutes

DOUBLE UNDERS

• Choose a double under variation that you can complete the set of 50 in under 1:30

RUNNING

• If unable to run:

o 2000/1600 Meter Row